Enter a challenging completed set to compare three common 1RM formulas and generate useful training loads.
Your estimate
Average estimated 1RM
Formula range: 112.5–118.9 kg.
| Intensity | Training load |
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How the estimate works
The calculator compares the Epley formula, Brzycki formula, and Lombardi formula, then displays their average and range. Different formulas can produce different results because repetition capacity varies by exercise, technique, fatigue, and individual physiology.
A submaximal estimate can be more practical than frequently testing a true maximum, but it is still only an estimate.
Using the percentage table
- Use lower percentages for technique, speed, warm-ups, and higher-volume work.
- Moderate percentages are common for general strength training.
- High percentages demand more recovery and should be used with appropriate experience and supervision.
- Recalculate after a meaningful performance change, not after every workout.
Frequently asked questions
Which formula is best?
No single formula is best for every person and exercise. The average and range show the uncertainty instead of pretending the result is exact.
Why limit the calculator to 15 reps?
Higher-repetition sets are generally less specific to maximal strength, making 1RM predictions increasingly uncertain.
Can beginners test a true 1RM?
Beginners usually benefit more from developing technique with manageable loads. If maximal testing is needed, use qualified supervision and suitable safety equipment.
Training safety note
Warm up, use correct technique, suitable equipment, safety arms or competent spotters where appropriate, and stop for sharp pain, dizziness, chest discomfort, or unusual shortness of breath. Seek professional medical guidance before maximal or near-maximal lifting if you have cardiovascular, neurological, musculoskeletal, or other relevant health concerns.
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